What does it take to get good sleep?
When we have insomnia or sleep is not coming easily, we become frustrated. Something that was once so effortless has turned into an entire ordeal.
The post provides the secret formula to increase the likelihood that sleep will take us away. I use this language because we can’t force sleep to happen. I’m sure you have tried to force sleep to happen, and it probably didn’t work. Sleep is ultimately an automatic process and it is largely uncontrollable in terms of falling asleep. However, we can set the stage for sleep to take us away if we understand the sleep principles.
I won’t waste your time. Here’s the secret formula:
High Sleep Drive + Good Circadian Timing + Low Arousal = Great Sleep
That’s it. If we can make these three things happen, sleep is much more likely to come. Now, let’s talk about what these three things are and how do we optimize them to sleep well.
Getting High Sleep Drive
Sleep drive is our appetite for sleep. The more we are awake, the more our body’s system puts pressure on us to want to sleep. If we can build up a lot of sleep drive by the end of the night, we will be able to get higher quality consolidated sleep.
If we want to have high sleep drive, then we need to limit how much time we spend in bed. If we are sleeping 6 hours but spending 9 hours in bed, then our ability to build up sleep drive reduces. Instead, bring your time in bed to closer to how much time you are sleeping and spend the rest of the time up and active. Avoid naps. If you can stick to these strategies, you’ll have a lot of sleep drive at the end of the night to use for sleep.
Having Good Circadian Timing
Everybody’s biological clock is different. Some of us our night owls, others early birds, and some are in between. Going to bed at the time that your body desires is most helpful to reduce discomfort.
As well, it is important to keep our internal circadian clock nicely synced onto the clock on the wall. This means regularizing our schedules, getting sunlight in the morning, and keeping to a generally consistent sleep/wake period.
Reducing Arousal
Now that we have built up a high amount of sleep drive and kept to a consistent schedule to help with our circadian rhythm, we are well set for success.
However, anxiety can sometimes be the enemy of sleep. This makes evolutionary sense because we don’t want to be awake if there’s a threat around – like a bear. But if we want sleep to come more easily, we need to make sure that we are generally relaxed by the time it is bed time.
Relaxation exercises, winding down with an enjoyable activity, and not pressuring yourself to sleep can all be helpful strategies to reduce arousal. Remember that we cannot force sleep to happen, so trust in your body’s wisdom and simply let sleep unfold.
Best wishes,
P
Simply mental health 